How can we tell when we are hungry? Did you know that our bodies can experience the same signals for hunger and thirst?
We may be hungry at odd times or still feel hungry when we've just finished a meal. Working out when to eat can be baffling.
Questions you may ask yourself: Are you actually hungry or is it something else your body needs? Let's take a look at what might be the answer to your body's hunger signals...
Signals for hunger can differ for everyone and may include:
Light-headed feeling and difficulty focusing
Yawning, lethargy
Fatigue, anxiety
Feeling ravenous
Feeling cranky
Tiredness
Rumbling tummy!
Sensory cues: Browsing recipes, and the aroma of food can trigger hunger signals. It's good to be aware of this. We are hard-wired to tune-in to food aromas, for survival when hunting and gathering were how we found food.
One study showed that the more you smell a food you are normally attracted to, you can begin to not want that particular food. This happened to me many years ago, when we had a coffee business for a while, the continual aroma of the coffee put me off coffee. When we no longer ran the business, my desire for coffee reverted to how it was before.
Diminished variety of beneficial gut bacteria may also affect our signals for hunger. There are a huge range of complex interactions and messages within and between the gut and the rest of your body, which affects how the body functions, including messages to the brain, and metabolic functions.
Learning to recognise when you need to eat is intuitive for some people and hard for others.
If you’ve eaten a meal with all three macronutrients (Protein, fat, carbohydrate) and a variety of micronutrients (vitamins and minerals) but are still having signals for hunger, consider the following:
Drink some water. The signal for thirst and hunger can be interpreted by the body as being the same.
Wait 20 mins and distract yourself. It can take a while for the signals that you are full, to reach the brain.
Drink a small glass of quality kombucha
Sip herbal tea.
Are you desiring more, because it's your favourite meal? Is it more of the flavour you want, or are you actually hungry? Sometimes we'll crave more of a food which is higher in salt, sugar & fat, such as lasagna, than a whole-food meal of steamed fish, rice & veg. Distract yourself for a while and see if you are still hungry.
Are you eating enough? Consider if this is a daily issue, or a one-off? Even if you're aiming to lose weight, you may need to add more food to become healthy. Call me for a chat to find out more.
Are you hungry, bored or looking for a distraction from work? If this is the case, try replacing looking in the pantry, with another activity for a few minutes and see if you're still hungry.
Increase your understanding of how to eat mindfully and intuitive eating
If you're aiming to cut out certain foods, instead of depriving yourself, replace the usual food with a healthy snack.
Increase physical activity may cause more hunger. Eating for your body's energy needs will help support physical activity and nutrient requirements.
Are you tired? A power nap can rejuvenate the body. Sleep & hunger are integral with your circadian rhythm. Sleeping and eating routines are a key part of healthy living. Aim for 8 hours sleep and 12 hours fasting - through the night. This is individual of course!
Is your body generally lacking a particular nutrient? This is possible if you’re skipping meals or are on a restrictive diet, which may include fasting, vegetarian, vegan, keto, paleo, or detox diets - all of which can be healthy, depending on your individual needs-. A blood test may determine a deficiency in minerals and vitamins or other health issues which should be addressed.
Hormone changes will affect hunger signals: During menopause when estrogen drops, more hunger can be experienced.
Recent weight loss: When a body loses weight, it goes on a mission to re-gain the weight, no matter how much weight was actually lost. The body's hormone messages and signals can become confused. A person may feel hungry despite eating a balanced diet, because the messages keep nagging to eat more.
Lack of vitamin D can impact mood, sleep, hunger and digestion.
Add some vegetables or a green smoothie, a square of dark chocolate, carrot sticks or a couple of prunes.
Was the last meal balanced? A light meal, such as a leafy salad, despite being rich in essential vitamins may not have included enough fibre, fat, or protein to feel satisfied and to provide the body with all the nutrients it needs in order to function optimally.
A balanced meal will satisfy hunger and provide sustained energy.
Answer your bodies signals for more food:
If you decide that you really are hungry, check that the previous meal was nutrient rich & balanced and then add nourishing food as appropriate.
Here is a 3 step guide:
3 step guide
1. If the previous meal lacked fat:
(E.g. A bowl of miso soup with diced tofu, glass noodles & veg).
Add more fat:
Add hummus + veggies
A smoothie with avocado and a teaspoon of coconut oil
1-2 tablespoons of yoghurt plus hemp or sunflower seeds
1 handful nuts
Half an avocado, drizzled with olive oil
A few cubes of cheese
A little fish, egg or meat
This pic shows foods rich in fat, which are quick to prepare: A boiled egg, yoghurt, olive oil, cheese, nuts, seeds, salmon & Avocado. Create a meal with these foods and you'll have plenty of protein as well as healthy fats.
[*always choose pasture raised eggs, cheese & meat and non-GMO where possible].
2. If the previous meal lacked protein:
(Eg: Toast, rice & veg, or "empty", processed foods such as plain crackers, chips, baked items, white rice, pasta, white bread).
Add protein
1 or 2 boiled eggs
Small handful of nuts
Veg and hummus...
2 tablespoons yoghurt plus some seeds or flax meal
A few cubes of cheese
A smoothie with milk of choice, almonds, flax meal.
Edamame beans
A protein (bliss) ball
A little left-over fish or meat
3. If the previous meal lacked carbohydrates:
(EG, you just ate boiled eggs or salmon plus leafy greens with olive oil).
Add Carbs: To feel full; provide important energy; brain fuel; add fibre and feed the friendly gut bacteria. EG:
Cubes of left-over baked sweet potato
Raw nuts & dried fruit (spoonful)
Mushrooms, beetroot, carrot or other chopped veggies
3 rice or flax crackers + hummus
An organic brown rice cake with avocado or smashed sweet potato, Vegemite
A piece of quality, wholegrain sourdough bread with olive oil & avocado
Banana
Veggie soup
5-6 cubes of sweet potato, or a mini bowl of veggie soup can be the missing link, when you've eaten a low-carb meal, rich in protein & other micronutrients, but are still hungry or lacking energy. (8cm bowl in pic)
This snack plate, below, is rich in antioxidants, fibre, fat & protein.
It’s perfect when you’ve enjoyed a variety of nutrients throughout the day but are hungry and in need of an afternoon energy boost. Hummus, organic carrots & raspberries, dark chocolate.
Avoid eating meals which are too light, resulting in extreme hunger, leaving your body undernourished or suddenly craving extra food.
There are a wide range of factors which may influence hunger and nourishment. Your body is unique.
Your body's history, gut micro-biome, activities and outside influences, such as work stress. Weight management, cold feet, sleep issues and energy can be signs that your diet may benefit from a shape-up.
There may also be other health issues to be addressed.
If you would like to improve your eating habits, simply start by messaging me. 30 minute free chat available, to see how we can work together.
Be healthy everyone,
love Laura.
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